If your excuse for ordering takeaway every night is that you don’t have the time to prepare fresh meals everyday, then you need to think of a better one because each of the meals below will be ready before your takeaway arrives. All you need is a little organization, a little food prep, and a little commitment to your health.
Bonus point – this is a plant based nutrition plan too for anyone eager to try out going plant based for the first time.
ON FOOD PREP DAY:
- Make homemade granola.
- Buy, wash, and prep fruit and vegetables.
- Slice and prepare smoothie ingredients and place them in the freezer for use later.
- Pack raw nuts into individual portion packs.
- Cook quinoa, freekeh, and/or brown rice.
- Make all your salad dressings and store in fridge.
- Make soups and store in fridge.
The above process will take you 1-2 hours and will ensure that you have healthy food on hand throughout the week.
DAY 1
BREAKFAST | ½ cup homemade granola* 1 cup almond milk 1 orange |
LUNCH | Chickpea salad* |
DINNER | 1 cup fuul with mixed vegetables and 2 tbsp flaxseed oil ½ baladi bread ½ avocado, sliced or 4 tbsp guacamole* |
SNACKS | Green smoothie 30g mixed raw nuts |
DAY 2
BREAKFAST | Sandwich: 2 slices wholemeal toast, 2 tbsp almond/peanut butter, and 2 tbsp chia seeds |
LUNCH | Lentil (or mixed bean) salad ½ cup quinoa or freekeh |
DINNER | Green soup*½ avocado, sliced or 4 tbsp guacamole* 3 wholemeal crackers (e.g. Ryvita) |
SNACKS | 3 squares dark chocolate |
DAY 3
BREAKFAST | Chia pudding* (prepare the night before) |
LUNCH | Quinoa salad* |
DINNER | Sandwich: 2 slices wholemeal toast, hummus, sliced avocado, tomato, spinach, and pickled carrots |
SNACKS | 1 bowl mixed green salad with healthy honey-mustard dressing* 1 cup grapes |
DAY 4
BREAKFAST | Banana and kiwi smoothie* |
LUNCH | Veggie stir-fry with mushrooms, zucchini, peppers, onions, and spinach ½ cup brown rice |
DINNER | Hummus dip* Raw carrots, peppers, and cucumbers 1 baked sweet potato (prepare the night before) |
SNACKS | 20 almonds 1 cup mixed berries |
DAY 5
BREAKFAST | ½ cup homemade granola* 1 cup almond milk 1 cup pineapple slices |
LUNCH | Chickpea salad* |
DINNER | Green soup* ½ toasted baladi bread |
SNACKS | 1 apple with 2 tablespoons almond/peanut butter 3 squares dark chocolate |
DAY 6
BREAKFAST | Green smoothie 1 cup strawberries |
LUNCH | Sandwich: 2 slices wholemeal toast, guacamole*, beetroot, lettuce |
DINNER | 1 cup fuul with mixed vegetables and2 tbsp flaxseed oil ½ baladi bread |
SNACKS | 1 orange 1 bowl mixed green salad with healthy honey-mustard dressing* |
DAY 7
BREAKFAST | Oatmeal* |
LUNCH | Quinoa salad* 1 baked sweet potato (prepare the night before) |
DINNER | ½ cup homemade granola* 1 cup almond milk |
SNACKS | 3 squares dark chocolate Homemade popcorn |
Recipes
Banana and Kiwi Smoothie
Ingredients
- 1 banana, peeled and cut into chunks
- 1 kiwi, peeled and sliced
- 1 cup almond milk
- 1/2 cup ice cubes
- 2 tsp honey
Method
- Combine all ingredients in a blender and whirl together until smooth. Pour into glasses and serve.
Chia Pudding
Ingredients
- 1 cup almond or coconut milk
- 4 tbsp chia seeds
- 2 tablespoons raw cocoa powder
- ½ tablespoon honey/maple syrup
Method
- Add all of the ingredients to a large glass jar with a lid give it a quick stir, then put the lid on. Shake it to completely mix all ingredients. Refrigerate overnight (or for at least 4 hours) and enjoy the next morning.
Chickpea Salad
Ingredients
- 1 ½ cups chickpeas, washed and drained
- 1 small red onion, finely chopped
- 1 red/yellow pepper, finely chopped
- 3 celery sticks, chopped
- 1 clove garlic, minced
- ½ tsp crushed red pepper flakes
- 2 tbsp rosemary
- 2 tbsp vinegar
- 3 tbsp extra virgin olive oil
- Salt and pepper, to taste
Method
- Combine cooked chickpeas with onions, peppers, celery, garlic, red pepper flakes, and rosemary in a bowl.
- Mix vinegar, olive oil, salt and pepper together to make dressing. Add dressing to salad immediately before serving.
Granola
Ingredients
- 2 cups oats
- ½ cup mixed nuts (almonds, pistachios, hazelnuts), crushed
- ¼ cup flaxseeds
- 3 tablespoons maple syrup or honey
- 3 tablespoons coconut oil
- 1 egg white (optional)
Method
- Preheat oven to 180 C.
- Mix together oats, mixed nuts, and flaxseeds in a large bowl.
- Combine maple syrup/honey with coconut oil and heat in a small saucepan over low heat until coconut oil has melted.
- Pour coconut oil mixture over oats and stir until combined.
- Mix the egg white into the mixture.
- Transfer to baking tray and bake for 12-15 minutes, or until oats are golden brown.
Green Soup
Ingredients
- 1/2 tbsp extra virgin olive oil
- 1/2 garlic clove
- 350ml vegetable stock
- 200g broccoli
- 100g spinach
- Salt and pepper, to taste
- 1 medium sized potato
Method
- Heat the oil in a saucepan and sauté the garlic for 1-2 minutes.
- Sauté the potatoes and cook for about 10 minutes is enough broth to just cover them.
- Add in the broccoli and the rest of the broth, bring to a boil and reduce the heat and simmer gently for 10-12 minutes, until the broccoli is tender.
- Add the spinach, and let wilt.
- Season to taste and let cool. Transfer to a blender and blend until smooth.
Guacamole
Ingredients
- 4-5 avocados – peeled and pitted
- 1/4 small red onion – diced
- 2-3 limes, juiced
- 1 large garlic clove, minced
- 1 jalapeno, stem and seeds removed, and finely chopped
- Salt and pepper, to taste
- Olive oil
- 1 handful coriander leaves
Method
- In a large bowl, mash together the avocado, onion, garlic, jalapeno, olive oil, lime juice, and salt and pepper with a fork.
Healthy Honey Mustard Dressing
Ingredients
- ¼ cup Dijon mustard
- 2 tablespoons apple cider vinegar
- 2 tablespoons olive oil
- 1 garlic clove, minced
- 2 tablespoons honey
- ¼ cup water or fresh orange juice
- Salt, to taste
Method
- Combine all ingredients in a blender until smooth and creamy.
- Add more water if you prefer a thinner dressing.
Oatmeal
Ingredients
- 1/2 cup oats
- 1 cup almond or coconut milk
- 1 banana
- 1 tbsp almond/peanut butter
- 1 tsp honey
- 1 tbsp flaxseeds
Method
- Combine all ingredients in a pan and cook until milk is heated and oats are soft.
Quinoa Salad (Serves 2)
Ingredients
- Salad
- 200 g quinoa, cooked
- 25 g parsley
- 25 g mint
- One pomegranate, seeded
- 100 g spring onions
- 75 g pine nuts
- 2 carrots, peeled and grated
- 2 teaspoon cinnamon
- 1 teaspoon salt
Dressing
- 3 tablespoon olive oil
- Juice of one lemon
- 1 teaspoon honey
- Salt and pepper, to taste
Method
- To make the dressing, mix the olive oil, lemon juice and honey in a bowl and season to taste.
- To serve, add the remaining ingredients to the quinoa and mix in the dressing. Mix well and season with freshly ground black pepper and a little more salt if necessary.
For a more customized nutrition plan based on your goals, needs, and preferences, you can contact our Nutritionist Donia Hilal at [email protected] to get your very own nutrition plan.